Shoulders, Hamstrings & Calfs

Machine Laterals:
1. 15kg x 40 reps
2. 25kg x 30 reps
3. 35kg x 20 reps
4. 45kg x 12 reps

MTS Shoulder Press:
1. 60kg x 20 reps
2. 70kg x 18 reps
3. 80kg x 12 reps
4. 90kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 25 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps

Machine Hack (Pendelum Squat) Overhead Presses:
40kg x 10, 10, 10 & 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Calf Extensjon Machine:
45kg x 300 reps
#blog #Bodybuilding #Fitness